How to spot hidden sugar in supermarket staples and healthier label alternatives

I used to be surprised by how much sugar hid in foods I thought were "healthy" or at least harmless. A quick scan of the supermarket shelves taught me that sugar wears many disguises: syrup, concentrate, juice, dextrose, maltodextrin… the list goes on. Over time I learned a few practical label-reading habits that make grocery shopping less baffling and more empowering. Below I share the simple strategies I use to spot hidden sugar in supermarket staples and swap in healthier label alternatives that still fit a busy life.

Why I look beyond “low-fat” or “natural” claims

Marketing on packaging can be persuasive. I remember choosing a low-fat yoghurt only to discover it had twice the sugar of the full-fat version. Often brands add sugar to replace flavour lost when fat is removed, or to make a product more palatable. Words like “natural”, “organic” or “no added sugar” can also be misleading unless you check the fine print. I now treat those claims as conversation starters, not proof.

My quick label checklist

When I’m in a hurry I use a short checklist that takes less than a minute per product:

Look at the ingredient list first. Ingredients are listed by weight; if a sweetener is near the top, that’s a red flag.

Check the per-portion sugar (not just per 100g). Portions tell you what you'll actually eat.

Scan for tricky sugar names (see the next section).

Compare similar products—sometimes a different brand or a minimally processed version has much less sugar.

Common names for added sugar to watch for

Sugar isn’t always listed as “sugar”. I keep a mental list of the usual aliases so I can spot them quickly:

Sugar, syrup, cane sugar, raw sugar

High-fructose corn syrup (HFCS), corn syrup, glucose syrup

Fructose, sucrose, lactose, maltose

Dextrose, maltodextrin, invert sugar

Agave nectar, maple syrup, honey, rice syrup

Some of these are less processed than others (for example, raw honey versus HFCS), but nutritionally they still add free sugars and can affect blood sugar and cravings. If you’re trying to reduce added sugar, treat all those names as evidence of an added sweetener.

Examples of supermarket staples and what I look for

Below are common categories and the practical swaps I often suggest when I write recipes or create shopping lists.

Breakfast cereals

I used to buy colourful children's cereals as occasional treats. What surprised me was seeing “healthy” muesli mixes with 20–30g sugar per 100g. Now I:

Choose plain oats, porridge, or unsweetened muesli and sweeten with fresh fruit or a small drizzle of honey if needed.

Look for cereals with less than 10g sugar per 100g; ideally under 5g if it’s for kids’ everyday breakfast.

Yoghurts

Yoghurt is one of those foods where the plain option is usually the best base. I do the maths: a pot of fruit yoghurt may contain one to three teaspoons of added sugar per serving. Instead I:

Buy plain Greek or natural yoghurt and add my own fruit, cinnamon, or a spoonful of nut butter.

If I want a flavoured option, I check that there’s no sugar listed before the milk or fruit ingredients and compare per-portion sugar.

Sauces, dressings and condiments

Sauces often sneak in sugar to round out flavour. Ketchup, BBQ sauce, pre-made pasta sauces and salad dressings are common culprits. I now:

Read the ingredient list—if sugar or syrup appears before vegetables or main ingredients, it’s better to avoid.

Make simple dressings at home (olive oil, lemon, a touch of mustard, garlic) which are quicker and usually lower in sugar.

Choose "no added sugar" tomato purée or passata where possible.

Snack bars, granola bars and protein powders

These are marketed as healthy energy bites, but many are sweetened heavily. I:

Look for bars with whole food ingredients (nuts, seeds, oats) and avoid those with syrup or sweeteners as a top ingredient.

Consider plain nuts or a homemade mix with dried fruit (in moderation) as an alternative.

Which labels I trust more—and which I treat with caution

Brands I’ve come to trust usually show transparent ingredient lists and reasonable sugar levels. That said, I judge each product on its own. Some supermarket own-brands now offer lower-sugar versions of staples (sauces, cereals, yoghurts) that compete well with big-name brands. I also look for these signposts of a better choice:

Short ingredient lists made up of recognisable items (e.g., oats, milk, fruit).

No sweetener listed in the first three ingredients.

Lower sugar per serving than the category average.

Simple swaps I recommend in my kitchen

Here are the swaps I most commonly suggest to readers and friends, and that I use myself:

Instead of fruit yoghurt, plain yoghurt + fresh fruit + a sprinkle of seeds.

Instead of flavoured oatmeal packets, plain oats with mashed banana or berry compote.

Instead of sweetened granola, homemade granola with less honey or maple syrup, lots of nuts and seeds.

Instead of bottled sauces heavy in sugar, a quick homemade sauce (tinned tomatoes, herbs, garlic) or a low-sugar jarred brand.

Quick comparison table I carry in my head

Product	Typical high-sugar option	Healthier label alternative
Yoghurt	Fruit-flavoured pot (12–20g sugar/serving)	Plain Greek/natural yoghurt + fresh fruit (2–6g sugar/serving)
Cereal	Sweetened flakes/muesli (15–30g/100g)	Porridge oats or unsweetened muesli (0–5g/100g)
Ketchup/Sauce	Standard ketchup or BBQ sauce (6–10g/serving)	No added sugar tomato passata or homemade sauce (0–2g/serving)
Snack bar	Syrup-sweetened bar (10–20g/serving)	Nuts/fruit snack or low-sugar bar (5–8g/serving)

How I make this sustainable, not restrictive

Reducing sugar doesn’t mean never enjoying sweet foods. For me the aim is balance and reducing the background sugar that fuels cravings. I keep a few small treats I truly enjoy—dark chocolate or a favorite biscuit—and make the rest of my day more nourishing and steady. When I do want something sweeter, I reach for a deliberate treat rather than a packaged product that’s secretly sweetened.

One small experiment to try

Next time you shop, pick three staples you usually buy and compare them at the shelf: read the ingredients, note per-portion sugar, and see if you can find an alternative with fewer added sugars. It takes a few extra minutes the first time, but it becomes second nature. I often share this mini challenge with readers because it shows quickly where sugar is hiding and opens up better options that still fit real life.